Successful Body Transformation Is impossible Without This Key

  Weight loss and Toning are always at the top of the list of New Year’s resolutions.  So. why is it that so many people fail to accomplish it?

  Here’s a hint:  It is the same reason that people quit smoking only to start back over and over.

  Everyone knows that smoking causes cancer, and will more than likely kill you if you continue the habit.  And being overweight has been linked to all kinds of diseases, increased medication, loss of energy and vitality, depression, etc.  But what if your Body Mass Index is in the safe range, but you look in the mirror, and feel that your physique is not what you would like for it to be?

The key to improving on all counts is the same:  You must have a clearly defined goal that motivates you on an emotional level.

Let me explain.

Just having a goal is not enough.  For a smoker, they can want to stop- in fact, they have reason after reason to quit- but they find themselves going back.  It’s because all the logic in the world cannot provide you with the strength to make a lasting change.

The goal has to be paired with a passionate emotional response.  We see this in the unhealthy extreme in teens with eating disorders.  They are so emotional about what they want to see in the mirror that they actually distort the reality of the fact- seeing themselves as fat when they are deathly thin.

I obviously do not suggest this extreme.  But the power of a goal to change one’s life and circumstances is found in the emotion that drives the motivation to reach that goal.  If you want to finally lose the weight, or get into a smaller dress size, you must have a powerful reason why to overcome the temptation to quit or give up.  That passion  will help you remember that failure is not an option!

Need help cultivating that emotion and motivation?  Give me a call!  205-661-3260

The Paralysis of Analysis: Enemy of Positive Change

Here is an exciting truth:  You can achieve amazing things.  No- seriously.  Can you belive that mankind has learned to create machines that fly, and has even walked on the moon? 

But do you know what is absolutely necessary for you to accomplish something great?

IMBALANCE.

I can hear you now; “But achieving balance in one’s life is critical to peace and happiness!”

Let me explain.

Have you ever put a ball on a perfectly flat and level table?  What happens?  NOTHING. How long will it take for you to get bored with looking at that unmoving ball?  No time.

But if you tilt that table slightly, that ball starts moving, and develops MOMENTUM.  And every moment that ball spends rolling makes it that much harder to stop.  Inertia is an amazing thing.

Would you like to see positive change in your life?  Would you like to see some forward momentum and success?  Would you like to break out of your everyday rut?  There is only one simple thing you need to do:  Eliminate the Paralysis of Analysis.  This is the “Pro vs. Con” approach.  And many times we find 10 pros and 10 cons for anything that we decide we want to achieve.  With the scale being level 10/10, you unfortunately balance the table, and the ball goes nowhere.

How do you achieve healthy imbalance?

1.  Answer this question:  “What would I like to have in my life?”  Beware:  the answer may be harder to find than you initially think.  Once you have the answer, don’t worry about what is going to take to achieve it just yet.  Instead, imagine what your life would be like if you achieved it.  Does this have an emotional effect on you?  If not, one of two things is true: 1.)  It isn’t something your REALLY want, or 2.) you don’t believe that you can ever really have it.  If the latter is true, it can be fixed, but that is a discussion for a later day.  If the first is true, try to find a goal that really fires you up- something that you can really get excited about.

2.  Acknowledge the Cons, but focus on the Pros.  There is something to be said for counting the cost.  If you don’t you increase your risk of not finishing what you start.  But remember this- in most circumstances, if everything goes wrong, you don’t really lose anything.  You stay right where you are.  For instance, if you start eating right and working out, what’s the absolute worst that could happen?  It’s not like you are going  gain fat by eating a more healthy diet and exercising more, right?  But the potential rewards are overwhelming: More energy, better physique, more confidence, better health, less medication, less daily pain, more restful sleep, more longevity, etc.

3.  Set your sights, and burn the ships.  I wrote a few weeks ago about Hernando Cortes, and how he burned the ships he sailed in on once her arrived on the Yucatan peninsula.  Once you have decided a course of action, reinforce your momentum by removing any option to return to what was comfortable.  You’ll be amazed at how successful you can be once going back is no longer an alternative!

At Fitness Together, we help folks achieve amazing results that they would never be able to achieve on their own.  Want to find out more?  Give me a call!  205-661-3260

Avoid Sabotaging Your Fitness Success: How To Fit In Exercise When You Travel

  Human beings are creatures of habit.  Most of our days are spent reliving routines that we have set up for ourselves. We wake up at the same time, go to work at the same time, at eat at the same time (kinda). For the fortunate few, exercise is also a part of their routine, which helps them stay on course and maintain successful momentum.

  But what about when you go on vacation? Or go out of town on business? What do you do when your personal trainer is hundreds of miles away, and there is no one there to help motivate and encourage you to get it done?

  First you must understand that fitness is a way of life- not just something that you achieve. If you want to improve your quality of life, then exercise must be a part of your life’s routine- not just something you do when it’s convenient. Consistency is key. So even when you are out of town, exercise is a must- because it needs to be part of who you are.

  Now I grant that your travel workout may not look like your normal exercise routine. The location and equipment will be different, and in some cases, you may have no equipment at all. That is what I want to help you with today.

Five Moves To Help You Maintain Fitness While You Travel

  With each of the following movements, perform as many repetitions as you can in 60 seconds, then do the next movement with as little break as possible. You will perform each exercise 2 times. This 10-minute workout will stimulate all your major muscles groups, helping to minimize your losses.

1.)    Body Squats:  Stand with your feet slightly wider than your shoulders, with your toes pointed slightly outward. Squat down until your thighs are parallel to the floor, then stand all the way back up. As you straighten your body, focus on squeezing your abs and rear-end.

2.)    Push Ups: (You can perform this movement either on your toes or knees.) Start by lying on your stomach. Place your hands, palms down, on the floor near your shoulders, and then press up until your elbows are fully extended.  Keep you abs tight, so that your hips don’t rise.  Stay as parallel to the floor as possible.

3.)    Chair Bridges: Lie on the floor and place the soles of your feet on the corner of the seat of a chair, with your thighs perpendicular to the floor. Squeeze your hamstrings and rear-end to lift your hips as high off of the floor as possible, then return to the floor.

4.)    Doorway Rows: Standing in a doorway, grasp the right doorjamb with your left hand.  Keep your body straight as you lean out of the doorway, and pull back into the doorway with your left arm.  Perform for 30 seconds on each side.

5.)    Crunches: Lie on your back with the soles of your feet near your rear-end.  Crunch up, while focusing on trying to put your elbows on your hip bones.  Breathe out each time you rise to get the most belly-flattening benefit from this movement.

Once you get back in town, be sure to get back into the rhythm of daily exercise. Remember: exercise is most effective when it isn’t simply something you do sometimes, but rather a part of who you are!

P.S. While on vacation, enjoy yourself as you eat your meals, but do not eat awfully just to do it! I understand everyone wants to get away sometimes and splurge a little, but you shouldn’t gain 10 pounds on your trip, either. Be sensible. Remember- the more you blow it now, the more work you will have to do to get back in shape!

Questions?  I’d Love to Help!  205-661-3260

The Key To Finishing What You Start

Have you ever started something, but never quite finished it?  Maybe a project that remains partially done?  What is even worse is when it is something that you look at every day!

Here’s an example:  Two weeks ago, I taped off my bathroom to re-paint it.  The paint was purchased, along with the rollers, brushes, etc.  That bathroom sat there, covered in blue painter’s tape for two full weeks.

Then I had enough.  I am proud to say that bathroom is painted now- but it is a gut wrenching feeling when you have a glaring reminder of an unfinished effort that you have to look at every day!

Enter Hernando Cortes.  In 1519, he landed on the shores of Mexico with 600 men and 11 ships, looking for treasure.  Faced with amazing odds, Cortes had a plan- burn the ships.

Now they only had one option left: move forward.

Want to ensure that you never quit on yourself again?  Do you want to lose the weight this time- and keep it off?  Do you want to make exercise a regular par of your life?  Burn your ships!  Once you commit to something, mentally disqualify yourself from ever being able to go back- and if possible, take physical action to seal the deal!

For example:  If you want to lose weight, take all of the clothes that you currently have that are too big or loose, and give them away.  That way, you have no clothes to fall back on if you put the weight back on.  And continue to get rid of clothes as they get too big!

Depression comes quickly to those whose half-finished project is their own health and fitness because every day becomes a reminder of how they aren’t completing the task at hand!  But once you take the first step, you’ll see your confidence grow by leaps and bounds as you grow closer and closer to self fulfillment!

Questions?  Give me a call!  205-661-3260

This Tool Can Build You Up, Or Destroy You

There is one tool that has the ability to either fill you with encouragement, or doom you- and you use it every day.

You have to decide whether it improves your life, or makes you miserable.

It has perhaps the fastest ability to transform someone’s life.

What is it?  A Mirror.

Every day, when you brush your teeth, fix your hair, and put on your clothes, you are getting constant feedback from the most un-biased source on the planet:  your own reflection.  There is no avoiding it.

The question now is two-fold:

1. What information am I gathering from this image?
2. What am I going to do with this information?

This entry is not about anorexia, bulimia, or body dysmorphia of any kind.  I am assuming that you, as the reader, are healthy enough to interpret what you see in a healthy manner.

What I am hoping to do is help you to either receive encouragement on a daily basis as you see your strengths, or to bestow upon you the hope necessary to identify what you would like to improve.

Every day, people look at themselves in the mirror, beating themselves up, only able to focus on their flaws and shortcomings.  I realize that is human nature.

But the happiest people in the world are those who are optimistic about their future.

As a personal trainer, I specialize in helping people see what they can be– even when all they see is what they are now.

If you need any help changing what you see in the mirror, literally or figuratively, just let me know.

In the mean time, you will face the mirror again tomorrow.  Will you receive from it encouragement or despair?  The choice is up to you.

Another Testimony: Ken Toyer

OK guys- Ken Toyer is a fantastic example of someone who came in focused.  He reached his goal quickly, and graduated from our program with great results.  In his own words:

“Fitness Together is the best!  I gained 11 pounds of muscle in 3 months.  Before I came to Fitness Together I worked out some, but I wanted more.  I wanted to look good, feel good, and for my clothes to fit better.  Christian, Donnie, and Jonathan made sure my goals were reached.  They taught me how to work out.  It’s not about how much you can lift; it’s about how well you lift with good form.

In those 3 months I felt great.  Before I came to Fitness Together I had a lack of energy and was out of shape.  I looked forward to training with Christian, Donnie, and Jonathan- they are awesome.  They are more than trainers- they’re friends.  I would tell anyone wanting to lose weight, have a better body, or gain strength to go with Fitness Together.”            –Ken Toyer

Can A Tiger Change His Stripes? Studies Show That Exercise and Proper Nutrition Can Actually Change Your DNA

Does having overweight parents doom you to being overweight?  If you come from a family who doesn’t know a tennis ball from a soccer ball, does it mean you will be unable to be athletic?

I mean, after all- a tiger can’t change his stripes- can he?

Dr. Dean Ornish, head of the Preventive Medicine Research Institute in Sausalito, California performed a study on 30 men diagnosed with prostate cancer. 

For three months, the men underwent a series of major lifestyle changes, including eating a diet rich in fruits, vegetables, whole grains, legumes and soy products, moderate exercise such as walking for half an hour a day, and an hour of daily stress management methods such as meditation.

What Ornish discovered is pretty amazing.  He explains:

“‘In just three months, I can change hundreds of my genes simply by changing what I eat and how I live?’ That’s pretty exciting.  The implications of our study are not limited to men with prostate cancer.”

Studies also suggest that exercise keeps cells younger, longer.

While we are constantly discovering new developments in DNA research, it is encouraging to see that your genes do not write your destiny in stone.

Consider this: A little boy is born to two thin, athletic parents.  As he ages, he develops a taste for sweets and fast food, and by the time he marries, he is obese.  Hasn’t he changed his circumstances?

Can’t the reverse be true?

Don’t let your genetic pre-disposition stop you from reaching your full potential!  If you need help getting started, give me a call!  I’d love to help!

Has Success in Business Taken Its Toll On Your Waistline? Six Keys To Reclaiming Your Body

If you are successful in your field, you probably know a thing or two about paying your dues.  You know what it means to work hard, and get the job done when the pressure is on.  You’ve spent countless hours in the trenches, making the necessary sacrifices to get the job done right.

  Unfortunately for many professionals, health and fitness is one of the first things sacrificed on the road to growing their business.  So while their business grows, so does their waistline.

  Hours behind the desk, they grab what is fast to eat on the run.  Before long, your health suffers and your physique becomes a victim of poor nutrition and fast food cravings.

  “Do-Overs.” Remember those? When you are a kid, and you don’t like the way something turns out, you get a fresh start, another chance- and all you have to do is declare a “do-over.”

  Bam! Here’s your chance. Declare a do-over, and watch your energy skyrocket as you take the steps toward a leaner you.

  Fall is right around the corner. A time when kids go back to school, and begin a new chapter in their lives as they pursue self-improvement. Why not do the same? Take this chance to re-invent yourself, and become the best version of you possible!

  The first step is to determine what that would look like. When it comes to your body, what would the absolute best-case scenario be? What would your midsection look like? Your rear-end? Your arms?  Take a minute to picture in your mind each body part in its optimized form. Did that motivate or de-motivate you? If it fired you up, move to the next paragraph. If not, consider this: you are where you are now because you have overcome every single obstacle that stood in your way to keep you from this point. Reaching your biggest goals is a step-by-step process. No one does it overnight- but people reach their goals all the time.

  The next step is to ask yourself, “Why haven’t I already reached my potential? This will help you understand what you need to do differently to get different results. Remember: “Do what you’ve always done, and get what you’ve always got.”

6 Things You Need To Know To Make A Change

Those who change their circumstances got desperate for change.  Nothing gets better until you are sick of where you are! Change has to be the only option you have left!

Loss of urgency is the #1 reason people quit. Once you get comfortable where you are, change stops. Improvement stops. You have to stay focused on the reason why you decided you needed something different in your life.

You are not special. There are millions of people who have transformed their bodies. It happens every day. Your circumstance is not so special that you can’t succeed too.

There is no “magic bullet” long-term. Just dieting, or just walking, or just trying to simplify the process to one simple step will not work. You have to change more than one behavior to transform your body.

Lifestyle change is the answer. You have lived a certain way up until this point, and you have received your current physique as a result. Change your lifestyle, and your physique will change too.

Without support and accountability, you will never go as far. Those who have a trainer to help them stay focused will always out-perform those who have no one to challenge them if they slack off.

  Now it’s your turn to be the sharpest you’ve ever been! Take these tools, and start today!

  Need more help?  Give me a call.  I’d love to help!  (205)661-3260

Congratulations, Diana! Fantastic Results!

Dianna After

Dianna Before

 

 

 

 

 

 

 

Dianna Smith 8.21.10

It seems that every decade I have approached in my life, I was not in good shape.  My mantra would always be “I don’t want to be fat and forty”, “I don’t want to be fat and fifty”, “I don’t want to be fat and yes, Sixty”.  So this decade I decided to do something drastic to get in shape.  I joined Fitness Together in Trussville.  The things that attracted me were the ads I saw in the Trussville News of stories and personal testimonials that others had made about their transformations and the one-on-one training.  I thought to myself, does this really work? 

My husband gave me a membership for Christmas, and I began my journey in January, 2010.  I call this a journey because it is something I realized I had to do every day in order to stay fit and most of all, healthy.  When I had my first evaluation I was not too surprised when I couldn’t even do one girl style push-up.  I was in worse shape than I ever imagined.

I began this journey by working out with my personal trainer every Monday, Wednesday, and Friday.  On the days I did not go to FT, I would work out at home on my treadmill and do the exercises I had learned.  One of the coolest things I got from FT was a week-long menu.  This helped me determine what I needed to eat and the calorie count I needed in order to lose weight.  I was amazed at how easy my food was and that I did not have to “starve” myself to drop those unwanted pounds.

After about four weeks, I began to see results.  The first thing to go was my spare tire!  I was beginning to get into clothes I had not worn in a very long time.  I was Spring cleaning and went through my closet and gave away all my “fat” clothes.  I was determined never to wear them again. 

I have been on this journey now for 8 months.  The results are amazing to me.  I have one of the most wonderful trainers, Donnie Warnock.  He really guides me and does all the planning and directing.  I just do the work.   He keeps me on my toes and is constantly increasing my capacity.  He knows when I need to “step it up!”  There are days when I really just don’t want to work out, but then I think how good I feel when I am through.  Donnie never uses demeaning tactics or shame.  He is always positive and upbeat.  And I feel so good when I walk out the door.

Christian, the manager and another great trainer at FT, asked me what I got out of the training.  My instant reply was ENDURANCE!  I have lost a total of 17.5 inches with 5.5 in my waist and 5 inches in my hips…wow I am even two dress sizes smaller than when I started.  Remember me saying I couldn’t even do one girl push up?  Well, now I can actually do 20 and counting! 

I realize that my journey will never end, and I have to continue to live the lifestyle that I have grown accustomed to over the last eight months.  I am so extremely satisfied with Fitness Together.  They have helped me turn my life around.  And now I can say, thanks to Fitness Together “I’m Fit at Sixty!”

 

Getting Back Into Those Jeans Better Than Sex?

Ok- Even I was suprised by this poll!

According to a survey conducted by Special K cereal, about 35% of women agree that fitting into a pair of their favorite jeans was “better than sex.”

Wow.

Does that mean that these women find more benefit, more self-esteem, more confidence- from a pair of jeans than from that connection?

Regardless of whether or not you agree with these women, it it obvious how powerfully getting back into flattering clothes can be.

Look, you know how you would feel looking like a million bucks in your favorite outfit.  At Fitness Together, we can help you get there when doing it alone hasn’t worked.  There’s a reason people depend on personal trainers to reach their goals.  Let us help you reach yours! Call 205-661-3260 today!

Your “skinny” jeans will thank you!